Weighted squats are one of the most effective exercises for building lower body strength and muscle mass. They are consider one of the kings of exercises alongside the deadlift and bench press.
The exercise can be quite intimidating to begin with as there is a lot going on BUT we implore you to continue to squat using our tips below to master the form and develop the muscle and strength desired. In this guide, we’ll provide you with 5 actionable tips to enhance your squat performance and form.
Tip 1: Warm Up Properly
Warming up before squats is crucial to prevent injuries and prepare your muscles for the workout ahead. Start with 5-10 minutes of bike or x trainer machines to increase your heart rate up and to improve blood flow to the legs, followed by 5 minutes of dynamic stretches such as walk outs, hip openers and lunges.
Follow this up with 5 minutes of muscle activation via leg lifts & glute bridges (band optional). You can then perform light sets of squats with just the barbell to activate your muscles and improve your range of motion.
Tip 2: Find the Right Foot Positioning and Alignment
Your foot positioning and alignment can significantly affect your squat form and performance. Stand with your feet shoulder-width apart, toes pointing slightly outward, imagine standing on a clock face and the left foot pointing towards 10 and the right foot pointing towards 2. Distribute your weight evenly distributed across your feet, imagining a triangle between the big toe, little toe and heel. Make sure your knees are aligned with your toes and your hips are pushed back to engage your glutes and hamstrings.
Tip 3: Maintain Proper Posture
Proper posture is essential for maintaining balance and stability during squats. Aim for a straight line between the shoulders and hips throughout the movement. As you hips move backwards you will lean forward, this can be achieved by taking a deep inhale and bracing your stomach as hard as possible, which will reduce the rounding of the back, as this can put excessive stress on your spine and increase the risk of injury.
Tip 4: Execute the Squat Movement Properly
To perform a squat, start with your feet shoulder-width apart, toes pointing slightly outward. Once you have inhaled and held the breath to assist the bracing procedure mentioned above, push your hips backwards and slowly descend down by bending the knees. The shoulders and hips maintain a straight line, which as the hips moves back means you lean forward slightly. The bar will stay over mid thigh throughout the movement as you aim to reach parallel (thigh parallel to the floor) or deeper. To stand up, push the floor away as hard as you can and then squeeze your glutes (butt) at the top of the movement to fully extend the hips.
The aim to have the shoulders, hips, knees and ankles aligned at the end of the movement when stood upright. Exhale and repeat!
Tip 5: Perform Accessory Exercises
Accessory exercises can help strengthen the muscles used in squats and improve your overall performance. Lunges, leg presses, and calf raises are all effective exercises to supplement your squat routine. Aim to perform 2-3 sets of 8-12 reps for each exercise, gradually increasing the weight and intensity over time.
In conclusion, improving your squat form and performance requires patience, consistency, and gradual progression. By following these 5 tips, you can enhance your squat technique, prevent injuries, and achieve better results.
Remember to start with light weights and focus on proper form before increasing the weight or intensity of your workouts. With practice and dedication, you can master the squat and reap the benefits of this powerful exercise.